I’ll never forget the moment I realized I needed a digital detox.
It was a sunny July afternoon, the kind where the breeze smells like lilacs and the sky begs you to come outside and play. But there I was—inside, scrolling. I’d gone down a rabbit hole of reels and emails, and almost two hours had passed in what felt like five minutes. I had missed the sun, missed a walk, missed connection with my own life.
Sound familiar?
If you’re feeling over-scrolled, under-inspired, or like your screen is running your life, not the other way around, it’s time for a reset. Summer is the perfect season to unplug—literally and figuratively—and create a digital detox plan that works for you. One that isn’t about ditching your phone forever, but about reclaiming your attention, energy, and joy.
Let’s dive into why it matters—and how to do it.
Why Summer is the Ideal Time to Detox
There’s a reason many of us feel the urge to slow down in the warmer months. Our circadian rhythms naturally shift with the light, encouraging more time outdoors, more movement, and more connection. Spending time in nature not only boosts mood and reduces cortisol (the stress hormone), but also restores attention, a concept known as “attention restoration theory.”
The truth is, our brains weren’t designed to handle the level of input we’re throwing at them daily—hundreds of notifications, endless tabs, and a nonstop feed of information. The result? Burnout, anxiety, fractured focus, and digital fatigue.
And while most of us can’t ditch our devices completely, we can create intentional boundaries that restore balance.
What a Summer Digital Detox Actually Looks Like
It’s not about disappearing from your life. It’s about designing your digital use around your values—not your dopamine.
Here’s a plan to help you detox in a way that feels good and sustainable.
1. Set Your “Why”
Before you even touch your screen time settings, ask yourself: Why do I want to detox?
Maybe you’re craving more presence with your kids. More mental clarity. Or simply to hear your own thoughts again. Write it down. Your why will anchor you when you feel the pull to scroll.
2. Choose Your Boundaries, Not Bans
A successful detox is not about cold-turkey quitting. It’s about smart swaps.
- Set screen-free zones (like the bedroom or dinner table).
- Implement “phone-free hours” each day—start with 30 minutes in the morning or evening.
- Move apps that suck your time (like Instagram) off your home screen—or delete them for a while.
- Use apps like Forest or Freedom to block distracting sites during work hours.
Science shows that reducing screen time even by just one hour per day can significantly improve well-being and reduce symptoms of anxiety and depression.
3. Replace, Don’t Just Remove
Here’s the secret: you’re not just removing digital time, you’re replacing it with something better. Otherwise, your brain will reach for what it knows.
Try this:
- Read a chapter of a book each morning before checking your phone.
- Start your day with a stretch, meditation, or walk.
- Carry a journal for thoughts instead of notes app chaos.
- Try “analog joy” — board games, painting, gardening, or cooking with friends.
A coaching client of mine—”Michelle“—was a busy entrepreneur, mom of two, and self-professed “screen junkie.” Doomscrolling was her default when she felt tired or stressed. After realizing she hadn’t read a book in six months (but could recite every TikTok trend), she committed to a 30-day summer detox.
She began with just one phone-free hour a day. Then she built in weekly “No Scroll Sundays.” By the end of the month, she had rediscovered her love of tennis and spent more quality time with her kids than she had in years. “I didn’t even realize how much time I was losing, and how checked out I had been until I checked back in,” she told me.
Your Summer Detox Checklist
- Define your WHY
- Create screen-free spaces
- Set daily digital boundaries
- Replace scroll-time with real-life joy
- Tell a friend for accountability
- Celebrate your wins—no matter how small
Remember, you don’t need to disappear into the woods or throw your phone into a lake. You just need to intentionally choose presence—again and again. Summer reminds us what’s possible when we step away from the noise and back into the moment.
You deserve a life that isn’t lived through someone else’s feed. You deserve sunlight on your skin, conversations that make you laugh until you cry, and the simple beauty of being here now.
Here’s your invitation: Don’t wait for the perfect moment. Create it.
You are worth it.
All my love,
